Bosu for athletes and Others (Bosus on Budget)
President Obama working out on the Bosu- Shape Up Illinois 2004
Terri Andrews- IAHPERD 2013 ACE certified Master Bosu trainer,
National Board Certified Elementary PE Teacher
Most of us don’t have budgets that will allow us to have a one Bosu
per student or athlete. This presentation is designed to spark your
creativity to begin designing your own workouts and drills for
students that utilize the Bosu efficiently and effectively.
Basics of Bosu (Both Sides Up):
Four principles:
1. Adding supports or removing them- balancing on all fours is
easier than balancing on three, two or one
2. Adding an implement- this can be added to make it easier (such
as a body bar straight up and down to push off when doing ski
jumps)or added for difficulty(such as adding a med ball to a core
exercise
3. Vision- tracking to the side with eyes, closing them, looking to
opposite side all increase difficulty of exrcise
4. Add movement- turn a squat into a jump squat, add heel clicks
to a jump, etc.
Take any exercise or movement and make it easier or harder by
manipulating one or more of these principles.
Here are some ideas for large group exercises:
Bosu run throughs
http://www.youtube.com/watch?v=UWWGXxXdB3o this is one of
the possible drills. I would recommend two lines of Bosus if possible
so that you can have people choose a slower or faster moving line.
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Walk up and down, other foot lead
Sideways walk
Jog up and down
Side runs
Jump squats
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Side jump squats
Agility shuffle
One leg hops
Run through
Run across, side step across
One foot push offs
Add other equipment at side stations to alleviate lines and to
provide related activities if you only have a few Bosus
These drills can be done with or without additional equipment
such as sport balls, jump ropes, exercise stations,
gliders/towels/paper plates
1. Russian flyers- Partner #1 in pushup position with dome side
up and kneeling on mat. Partner #2 holds down legs at the
ankles. Partner #1 does pushup off Bosu and extends back
using hamstrings.
2. Semi- circle slides with ball pass- partner #1 shuffles and
slides around the Bosu passing the med ball to partner#2 who
rotates their waist and upper body while leaving feet planted
to catch ball
3. Slide and pass over Bosu and ground- partner #1 up and over
the Bosu and shuffle and pass on ground
4. Ball pass overhead with medicine ball –partner #2 catches and
does ball burpee while partner #1 does catch and squat
5. Bosu planks, partner runs short lap sprints or stair runs
6. Bosu knee touches 10-20x, partner does lunges across the
floor
7. Med ball overhead curl-up and throw, partner does med ball
side swings and side lunges or uses stability ball to throw back
and forth
8. Tennis agility slide and recover while partner does ball to
wall, switch off
9. Planks and Bosu planks
10. Stability ball curl-ups and Bosu curl-ups
11. One on ball one on Bosu – curl-ups alternating knee lifts
12. Roll outs on ball and other person feet on Bosu- planks
13. Elbow planks on ball and Bosu
14. Knee touches and lunges
15. Surfing pop-ups and burpees on ball
Triples:
1. Around the clock
Partner #1 –on Bosu pass and twist to partner #2, then jump
switch to other side to cath and twist with partner #3.
Ground partners slide and shuffle around ½ of Bosu (3:00,
9:00)
2. Shuffle and passPartner #1 on Bosu, partner #2 starts on right side and
shuffles on ground, partner #3 starts on left side on opposite
side of the other ground partner. Ground partners slide and
pass ball. 2x across for ground partner then shuffle and twist
ball or hold over head. Two balls needed- one for each
ground partner. Partner on Bosu catches two times then jump
and switch directions
3. Squat stations
Partner #1- One leg squats on Bosu
Partner #2- One leg squats on step or stair
Partner #3- Towels or gliders sliding one leg lunge
4. Circle rotation- moving simultaneously, switching places
Partner #1-on Bosu – 3-5 push-ups, heel clicks, bosu jacks
Partner #2- runs , slides, or karaoke around from front to a
boundary cone and around behind the Bosu to a cone so all
partners are circling around moving quickly
Small group stations:
This could be any standard exercise:
#1- is Bosu exercise that really changes
#2- slides shuffles around perimeter with or without ball
#3- Stability ball challenge- elbow planks, rollouts
#4- gliders or towels- plank out and ins, mountain climbers,
side climbers, froggies, animal walks- spider, bear, seal,
Army crawl, water skiing
Or Tubing – plowhorses, sled dogs, or weighted push and
pulls
6 Quick BOSU-Ball Exercises
By Jenny Brown
Tone up in just 15 minutes with this total-body BOSU-ball
workout.
The Routine: BOSU-Ball Workout
Want to bump up your fitness level? The BOSU (both sides utilized) ball makes exercise extra
challenging. With a flat platform on one side and a rubber dome on the other, the tool adds an
element of instability to your workouts, forcing you to use your core to stay steady. BOSU
workouts can also help improve your strength and balance, which is important for preventing
injuries, says Rustin Steward, a trainer at Reebok Sports Club/NY, in New York City, who
designed this total-body routine. To start, invest in a BOSU ball ($109, bosu.com) and complete
this circuit two times through, two to three times a week.
Next: Move 1: Forearm Plank
Skip to Daily Finds slides.
If you haven't already, learn to love lunges. They are the ultimate exercise; you can do them
anywhere, anytime and see (bikini bottom) results fast. This compound exercise works your
entire leg and is an easy addition to both your cardio and weight workouts. Once you've mastered
the basic lunge, speed up the process to long, lean legs with the addition of a BOSU.
Here's how:
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Standing it front of the BOSU, engage your core. Keep your upper body straight with
your shoulders back and relaxed.
Similar to the position of a basic lunge, bring your right leg behind you, placing it on the
BOSU.
With control, lower your hips until both knees are bent at about a 90-degree angle. Make
sure your front knee is directly above your ankle and your right knee doesn't touch the
floor. Keep the weight in your heels as you push back up to the starting position. This
completes one rep.
Do two sets of 10 reps on each side.
Source: POPSUGAR Studios
http://www.fitsugar.com/Full-Body-BOSU-Exercises-28690416 5 great
Bosu exercises
http://www.youtube.com/watch?v=EkiZ_RgRZ8Q
http://www.youtube.com/watch?v=4ZQxVgK3Zmw
http://www.youtube.com/watch?v=xPdcDWRu20c